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SLEEP: WHAT ARE THE BEST SLEEPING POSITIONS?
Reviewed by Charles Patrick Davis, MD, PhD on October 18, 2017
Dr. Yousef Elshrek
• Do You Sleep on Your Stomach? • Approximately 7% of people sleep on their stomach. • It may help ease snoring, but sleeping in this position may
aggravate other medical conditions. • Your neck and spine are not in a neutral position when you
sleep on your stomach. • This may cause neck and back pain. • Stomach sleeping can put pressure on nerves and cause
numbness, tingling, and nerve pain.
• It’s best to choose another sleep position if you are stomach sleeper.
• If you can’t break the habit, prop your forehead up on a pillow so your head and spine remain in a neutral position and you have room to breathe.
• THE FREEFALL POSITION • About 7% of people sleep on their stomachs with
their heads turned to the side. • People who sleep this way have their arms wrapped
around a pillow or tucked under a pillow. • One sleep researcher
discovered people who sleep this way may be more likely to be outspoken, outgoing, and sociable.
• They may also be more likely to not take criticism well.
• DO YOU SLEEP ON YOUR BACK?
• Some people who sleep on their backs may experience low back pain from this sleep position.
• It can also make existing back pain worse.
• So this is not the best sleep position for lower back pain.
• If you suffer from snoring or sleep apnea, sleeping on your back may aggravate these conditions.
•There are upsides to sleeping on your back. •Your head, neck, and spine are in a neutral position so you’re less likely to experience neck pain. • Sleeping on your back with your head slightly elevated is also the best sleep position for heartburn.
• THE SOLDIER POSITION • In this position, the sleepers lie on their backs and their
arms are down and close to the body. • Approximately 8% of people sleep like this. • Research has shown that people who sleep in this
position may have quiet and reserved personalities. • They may also have high
standards both for themselves and others.
• This is not one of the best sleep positions for snoring and may prevent you from getting a restful night’s sleep.
• Talk to your doctor if snoring keeps you from getting enough rest.
• THE STARFISH POSITION • People who sleep in a starfish position sleep on their
backs with their arms up over their head.
• Approximately 5% of people sleep this way.
• Research shows people who sleep in this position do not like being the center of attention.
• They are also likely to be good listeners and helpful.
• As all those who sleep on their backs, people who sleep in the starfish position may be prone to snoring and sleep problems.
• DO YOU SLEEP ON YOUR SIDE? • The most popular sleep position by far is side sleeping.
• Approximately 41% of people sleep this way, curled up on their sides with their knees bent.
• This is also called the fetal position.
• More women than men sleep in this position.
• This position is good for pregnant women because it facilitates circulation to both mom and the fetus.
• The position may be good for those who snore.
• If you have arthritis, sleeping in this position may make you sore.
• Curling up may also prevent you from breathing deeply because your diaphragm is restricted
• THE FETAL POSITION • Side sleepers who sleep with their legs bent and curled
toward their torsos are sleeping in the so called fetal position.
• Women are twice as likely to sleep in the fetal position as men.
• Researchers have found that people who sleep in the fetal position have warm and friendly personalities. • They may be more likely to be
sensitive on the inside and have a tough, protective exterior.
• If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure.
• THE LOG POSITION • People who sleep in the log position sleep on their
sides with their arms down next to their bodies. • This sleep position may be good for you if you
snore. • If you have arthritis, you may wake up in pain.
Approximately 15% of people sleep like a log. • Researchers have found that people who sleep this
way easygoing and social. • They are more likely to be trusting, perhaps even gullible
• THE YEARNER POSITION • People who sleep in the yearner position sleep on their
sides with their arms outstretched in front of the body.
• The position may be good for you if you snore, but bad if you suffer from arthritis.
• Approximately 13% of people sleep in this position.
• In a study, a researcher found that people who sleep in the yearner position are stubborn.
• They are open-minded, but also suspicious and cynical.
• They tend to stick to a decision once they’ve made up their minds
• THE SPOONING POSITION
• Spooning is a side sleeping position for couples where the person in the back holds the one in the front close to their body.
• Couples may wake up more frequently sleeping this way, but cuddling stimulates the release of oxytocin.
• This is a hormone that promotes bonding, decreases stress, and may help you get to sleep more quickly.
• Cuddling for as little as 10 minutes is enough to trigger the release of oxytocin.
• DO YOU SNORE? • If you snore, it’s best to sleep on your side to minimize the
risk of snoring. • Sleeping on your back may aggravate snoring. • If you want to sleep on your back and you snore, stack a few
pillows underneath your head to reduce the risk of snoring. • If snoring wakes you up or if you wake up gasping or feel tired
during the day, it’s time to see your doctor.
• Severe or loud snoring may be a sign of sleep apnea, a condition that causes you to stop and start breathing while you sleep.
• Sleep apnea is associated with high blood pressure, heart disease, and stroke
• DOES YOUR BACK HURT?
• If you have back pain, sleeping on your stomach or back may aggravate your pain.
• Switch to side sleeping to minimize your risk of back pain.
• For further relief, put a pillow between your knees to keep your hips in alignment.
• If you must sleep on your back, placing a pillow under your knees will take some strain off of your back
• ARE YOU PREGNANT?
• If you are pregnant, sleeping on your stomach or back will be uncomfortable or impossible.
• You will be most comfortable sleeping on your side.
• Favor your left side to maximize circulation for both you and your baby.
• Placing a body pillow or pillow under your belly can help relieve back pain.
• Place another pillow between your legs and bend your knees to be even more comfortable.
• IS YOUR MATTERS COMFORTABLE? • Mattresses are made of a variety of materials. • Some are softer or more firm. • The type of material that a mattress is made out of
affect your body temperature. • When it comes to the firmness of a mattress, you
want one that is firm enough to be supportive where you need it, but also soft enough to conform to the shape of your body.
• People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning.
• When shopping for a mattress, buy one from a store that will let you test it for several weeks and exchange it if it doesn’t work for you.